Intermediate 5150 Triathlon Program - 9 hours Max - 12 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 3 Bike, 1 Other, 3 Run, 1 Strength, 1 Brick

Longest Workout

0:43 hrs swim
1:30 hrs bike
1:06 hrs run

Plan Specs

triathlon olympic intermediate masters multi day hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This training plan is designed for the time-crunched Intermediate 5150 participant who wants to successfully complete the event in their age group.
The program includes an initial TEST week. You will then build from week 2 to 10 week, taper down in week 11 for the race and have recovery week afterwards..

Training time builds from 7 hours and 46 minutes to a maximum of 09 hours and 17 minutes.

After completing the tests, please email your results to test@multisportcoaching.co.za .
Your training zones will be re-calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:00
Training Load By Week
Average Weekly Training Hours: 08:00
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:43:00
2000m
Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 1

0:45:00
26.7TSS
Bike Recovery

Easy Spin on the Indoor Trainer

Sample Day 2

1:02:00
75.7TSS
Run Test - 5km TT

Download attached PDF

WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 3

0:32:00
1500m
Swim Endurance

WU:
200m swim
200m kick
200m pullbouy
4 x 50m (25m drill, 25m steady swim)

MS:
6 x 100m @ CSS pace
15 secs rest

LD:
100m easy swim

Sample Day 4

1:15:00
75TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 min easy spinning

3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin

MS:
1 x 5 mins (hard, but not so hard that you can't complete the effort)

1 x 10 mins easy

1 x 20 mins TT effort (like the previous 5-minute effort, keep in control, hard but steady, you don't want to over cook it and fail at the end)

LD:
15 mins easy spin

Sample Day 4

0:30:00
Walk

easy walk to ease the stiffness after the TT effort

Sample Day 5

0:28:00
1300m
Swim Endurance

WU:
400m swim
200m kick
200m swim

MS:
4x50m building
30 seconds rest
4 x 50m (25m drill, 25m steady swim)

LD:
100m easy swim

Intermediate 5150 Triathlon Program - 9 hours Max - 12 weeks

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